11 Best Fruits for Diabetics?
Diabetes is a chronic disorder which occurs when the pancreas does not secrete enough insulin or when the cells of the body become resistant to insulin. In either case, the blood sugar cannot get into the cells for storage, which eventually leads to serious complications. There are some diabetes foods that have been shown to produce positive effects on blood sugar control. When it comes to diabetics eating fruits, there is a lot of confusion. So, most of you might be wondering what fruits are good for diabetics and which fruits diabetes patients should avoid, aren’t you? This blog speaks all about it clarifying all your doubts about the best and worst fruits for diabetics. Keep reading to get to know the significance of fruits in the diet of diabetics and which fruits a diabetic patient should eat and avoid.
Significance of Fruits in the Diet of Diabetes Patients:
Fruits are loaded with antioxidants, vitamins, fibre, and other essential nutrients that our body needs to build a robust immune system and maintain overall good health. While fruits are known to contain some sugar, diabetes patients should not eliminate fruits from their diet plan as they are an inevitable part of a balanced, healthy diet. Eliminating fruits from a diabetic patient’s diet may devoid him of crucial nutrients and antioxidants. So, when developing a diet plan for diabetes, you should choose the right fruits that won’t elevate your blood sugar levels.
Smart Ways to Choose the Right Fruits for Diabetics and Regulate Sugar:
Here are a couple of tips for choosing the right fruits for diabetes and making effective changes to your diabetes diet plan.
Choose Nutritious Fruits & Limit or Avoid Processed Foods:
Fruits are abundant in fibre, minerals, vitamins, antioxidants, and carbohydrates. They are excellent substitutes for processed foods. So, you need to take care to include nutrient-dense fruits with less or medium carbohydrate content so that you receive maximum nutrients from the fruits without the risk of a spike in your blood sugar levels. Also, you may replace processed foods and snacks in your diabetic diet chart with nutritious fruits. This will help prevent diabetics from having a high intake of carbohydrates and ensure a healthy dose of nutrients. Be sure you choose a variety of fruits for diabetics so that you can receive all essential nutrients and enjoy a range of flavours healthily.
Exercise Portion Control:
While a diabetic person can enjoy the same meal as his family, including fruits, he needs to remember that moderation is the key to managing blood sugar levels. You should consume some fruits in the recommended serving size, when you may it easy to devour more than the recommended quantity. Fruit items that you should watch out for include dried fruits and pure fruit juices. Although dried fruits are rich in fibre, they should be consumed in small portions. Merely two tablespoons of dried cherries or raisins contain 15 grams of carbohydrates. So, instead of dried fruits, you may even go for a small whole fruit or frozen fruit when battling diabetes.
If you are diabetic and counting carbohydrates, prefer to drink about one-third to a half cup of fruit juices as they can supply you with less quantity of carbohydrates. This recommended size is much smaller than the size of an average drinking glass.
What Fruits are Good for Diabetics?
Here’s a list of fruits that a diabetic can safely consume:
Whether you love blueberries, strawberries, or any other type of berry, go ahead and indulge. Berries are loaded with antioxidants, vitamins, and fiber. Three-quarters of a cup of fresh blueberries 62 calories and 16 grams of carbohydrates. So, berries make it to the list of what fruits are good for diabetics.
DYou can also add fresh kiwis to your list of fruits for diabetes to eat. The brown-skinned fruit engulfing bright green content is a powerhouse of vitamin C and low in calories. The skin of kiwifruit is abundant in insoluble fibre and inositol, a compound that makes your body more sensitive to insulin, that helps you beat diabetes naturally. Also, this nutritious fruit supplies you with fibre and potassium while keeping your blood sugar levels in check. So, include kiwis in your regular diet for diabetes.
Avocadoes are one of the best fruits for diabetics, as they help boost insulin action in your body. So, the intake of avocadoes helps you in keeping your diabetes in check. Also, avocadoes have a low glycaemic index that is beneficial for diabetics, as eating them does not cause sudden spikes in blood glucose levels. The monounsaturated content in avocadoes is also beneficial for your overall health.
Diabetics should feel free to eat an apple, which has 77 calories and 21 grams carbs. Apples are rich in fibre and a good source of vitamin C. In fact, apples along with blueberries and grapes are beneficial for reducing the risk of type 2 diabetes.
Fresh peaches are healthy fruits for diabetes patients. You may count them in the top 5 best fruits for diabetics. A raw medium-size peach is known to contain 15 grams of carbohydrates and 50 calories. So, you can incorporate this delicious fruit it in your diet to manage diabetes. Besides these, peaches are an excellent source of potassium and vitamin C. Potassium is a crucial mineral that acts as an electrolyte and helps in normalizing the levels of fluid in our cells. Vitamin C helps boosts your immunity and helps in your body’s healing process. You may prepare smoothies comprising low-fat buttermilk, a dash of crushed ginger or cinnamon, pureed peach slices and crushed ice, and add this nutritious recipe to your breakfast in your diet chart for diabetes.
When it comes to glucose metabolism, citrus fruits like oranges not only slow down glucose levels, but also inhibit the movement or transport of glucose through the intestines and liver. Ideally, you must eat the whole fruits instead of drinking orange juice.
Tart cherries are one of the fruits good for diabetes. The intake of these nutritious cherries helps you fight inflammation, as they contain high antioxidant content. Also, tart cherries are found to be effective in fighting cancer, heart disease, and other health issues. Avoid eating canned tart cherries as they might contain added sugar, which is harmful to diabetics, as it may cause a spike in blood glucose levels. You may relish fresh, dried, or frozen tart cherries. Dried tart cherries devoid of added sugar can be a healthy food for diabetics. You may have about two tablespoons of dried cherries when following a diet for managing blood sugar, as dried fruit is less filling than whole fruit and denser in carbohydrates and calories.
Commonly known as ‘mosambi’, sweet lime is a rich source of vitamin C and potassium. One serving comprises just 0.3 gram of fat and 43 calories. So, aren’t they a great addition to your list of what fruits are good for diabetics?
The natural antioxidants in papaya make it a great choice for diabetics. A diabetic person is prone to many health problems caused by irregular blood sugar levels. Hence, papaya makes it to the list of what fruits are good for diabetics.
Pears are an excellent source of fibre as well as vitamin K. So, they should be part of what fruits are good for diabetics. Have pears with the peel on and you will meet almost 20% of your daily fibre requirement.
Apricots are one of the fruits good for diabetes that you can count on. It has a low glycaemic index. So, the consumption of apricots does not cause a boost in your blood glucose levels. Also, apricots are good sources of fibre that help manage your overall blood sugar level and enhance your blood glucose control. Besides these, apricots are excellent sources of vitamin A. This essential vitamin is crucial for strengthening your immune system and improving your eye health and vision. So, enrich your list of fruits for diabetic patients with apricots. You may add diced fresh apricots to your regular salad or cold or hot cereal.
Worst fruits for diabetics
Fruits are high in natural sugars. Therefore, you need to restrict your fruit intake to no more than 2-3 servings a day. Now that you know which fruits are safe to consume, let’s talk about the fruits you need to avoid. Here is a list of the worst fruits for diabetics.
The amount of starch and sugar content present in a banana depends upon the ripeness of the banana. Therefore, a large ripe banana can contain a large amount of starch and sugar, making it one of the worst fruits for diabetics to consume.
These juicy fruits are refreshing and high in calcium. However, lychees also have a high sugar content, making them a dangerous fruit for diabetics to consume.
One single cup of figs can contain anything around 27 grams of sugar, that is almost equivalent to a medium-sized candy bar.
Mangoes are a sweet and delicious summer fruit. However, they are high GI fruits and so a diabetic must avoid them.
While jackfruit has low to medium GI index. Hence, eating too many portions of jackfruits can cause sudden rise in blood sugar levels.
The above-mentioned fruits are the worst fruits for diabetics because have a high glycemic index. So, consuming them can cause dangerous spikes in blood sugar levels and lead to serious health complications. Before making any major dietary change, kindly consult your doctor. You can also speak to Health Total experts for a personalised diet plan for diabetics.
Now that you know the best fruits for diabetics and fruits for diabetics to avoid, be sure your diabetes diet plan contains the right fruits. The precious guidance of certified nutritionists, such as health experts at Health Total, can help you receive a customised diet chart for diabetes comprising the right fruits to keep your blood sugar in check while nourishing your body with essential nutrients. Our chosen best fruits for diabetes not only prevent spikes in your blood glucose levels but also boost your immunity and prevent or lower potential health risks. So, be quick, reach out to us at Health Total and keep your blood sugar levels in check with our personalized diet plan for diabetes.
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